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Excerpts — Building Muscle and Performance

Maximize Training Transfer

The goal of exercise programming for enhanced human performance is to maximize training transfer. Some exercises provide obvious and direct transfer to improved performance in sporting actions and overall functional capacity, whereas others provide less obvious transfer - that is, indirect transfer.

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Performance Workout Programs

The functional-spectrum training system not only allows you to train both your hustle (performance) and your muscle (strength and size) but also can be adjusted easily to emphasize a particular aspect of training. The programs presented here focus on improving overall athleticism and functional capacity.

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Arm Walkout and Medicine-Ball Walkout

Assume a kneeling position with your hands flat on the floor just above your shoulders and your arms straight under your shoulders (see figure a). Your torso should form a fairly straight line from your head to your knees.

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